I am going away for the week this coming week and I’ll be up a mountain most of the time so please don’t be offended if you contact me or comment and I don’t reply. In the meantime, here are my thoughts on my programming for the next couple of weeks…
The changes to my last couple of weeks programming are minor:
- I was squatting three times a week but I am going to reduce that to twice so that I can start deadlifting again. I tried to include deadlifting as well as squatting three times and I burned out really, really quickly. Lesson learned.
- For the deadlift programme, I am going to try Hepburn’s B programme as described by Mike Mahler.
- I was also doing the same pushing and pulling movements three times a week and I wasn’t getting the progression I wanted. So I am going to alternate horizontal and vertical pushing and pulling and see how that works. I’ll rotate bench (once my left shoulder permits) and dips, dumbbell and barbell overhead press, various types of pull ups and chins, and T-bar and barbell rows. As an aside, I won’t do 3 x 5 reps if the vertical pull is one-arm chins because that would fry my elbows. I would do 10 x 2 reps or 3 x 3 reps.
My goals
- 140kg (310lbs) back squat for 3 reps – currently at c. 126kg (280lbs)
- 70kg (155lbs) overhead press for 1 rep - currently working on core stability and rehabbing left shoulder
THE WORKOUT PLAN
Saturday
| Exercise | Weight | Sets | Reps | On |
| Farmers’ walks | 5 | 1 | 2mins | |
| Sandbag carries | 5 | 1 | 2mins | |
| Horizontal pull | 3 | 5 | 2mins | |
| Vertical push | 3 | 5 | 2mins |
DC experiment:
| Curl | 1 | 20 | - |
Sunday
| Exercise | Weight | Sets | Reps | On |
| Horizontal push | 3 | 5 | 2mins | |
| Vertical pull | 3 | 5 | 2mins | |
| Back squat | 3 | 5 | 2mins | |
| Hamstring/lower back | 3 | 5 | 2mins |
DC experiment:
| Glute exercise | 1 | 20 | - |
Tuesday
| Exercise | Weight | Sets | Reps | On |
| Vertical push | 3 | 5 | 2mins | |
| Horizontal pull | 3 | 5 | 2mins | |
| Deadlift | 5-8 | 1 | 2mins | |
| Abs | 3 | 5 | 2mins |
DC experiment:
| Curl | 1 | 20 | - |
Thursday
| Exercise | Weight | Sets | Reps | On |
| Horizontal push | 3 | 5 | 2mins | |
| Vertical pull | 3 | 5 | 2mins | |
| Back squat | 3 | 5 | 2mins | |
| Hamstring/lower back | 3 | 5 | 2mins |
DC experiment:
| Glute exercise | 1 | 20 | - |
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